Monday
Work up to a heavy complex and then complete sets at that.
Every 2 minutes for 14 minutes
2 Squat Clean + 2 Jerk
4 min AMRAP
400m Run
in remaining time as many box jumps/step ups as possible
Rest 2 minutes
4 min AMRAP
500m Row
in remaining time as many situps as possible
Rest 2 minutes
4 min AMRAP
50 Double Unders
12 Pushups
Wednesday
Max Bench Press
5-5-3-2-1-1-1 until Max
For Time:
30 Walking Lunges
5 Squat Cleans
30 Walking Lunges
10 OH Squats
30 Walking Lunges
15 Hang Power Cleans
30 Walking Lunges
20 Back Squats
30 Walking Lunges
Thursday
Deadlift - E2Min
6 @ 70%
6 @ 72%
4 @ 80%
4 @ 84%
2 @ 90%
2 @ 90%
For Time
60 Abmat Situps
50 Alt DB Snatches
40 Wall Balls
30 Russian Twist (touch both sides =1)
20 Pullups
Friday
Choice of Strength
5 sets of 4-8 Reps
Barbell Movement
Alternate with 45s plank
3 Rounds For Time
15 Push Press
15 Toes to Bar or Reverse Situp